WODconnect

Just what the doctor Rx'd Workouts

Need a training program?

We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!

Training programs

  • EMOM x32 Workout

    EMOM x32

    1) 13cal Echo
    2) 2 Rope Clim
    3) 12-14cal Row
    4) 8 ttb

  • 31.5.2024 Warmup Workout

    3 Rounds of:

    2/side (each way) Xiao Pengs
    4/side Lateral Romanian lunges
    6/side Tactical ankle rocks
    +
    3/side – 2/side – 1/side
    KB Arm bar to crooked press
    KB Turkish get-up
    KB Overhead squat*
    * Heels elevated on small plates as needed to improve position

  • Muscle snatch + ohs Strength

    5x1+1

  • Coach park Workout

    In pairs 6 rounds
    1+1 cal rows
    1 round of DT
    1+1 cal bike
    8+8 devil press
    1 +1 min of 45 sand bag
    40+40 leg raise over bar

  • LOUNAS KAHVAKUULA RUUVIKATU Workout

    40min (45sek/15sek)
    1. Russian swing raskas
    2. Askelkyykky
    3. Abmat situp
    4. High pull
    5. DU / SU
    6. Rinnalleveto
    7. Rengassoutu / Leuanveto
    8. Burpee
    9. Thruster
    10. Boksin yli hyppy / -askellus

  • AB DT Workout

    AMRAP10:
    15 / 12 cal air bike
    12 dkb DL
    9 dkb HPC
    6 dkb FS

    Rx: 2x24 / 16

  • 4.1.2025 Workout

    Clean & Jerk

    A) WU
    4 Rounds:

    B) Build to Days Heavy C&J 2RM

    C) E90SEC X9

    1-3: 1 C&J @90-95% from days max
    4-6: 2 C&J @80-85% from days max
    7-9: 3 C&J @70-75% from days max

    SQUATS

    Back Squat

    1x6 @115kg
    1x6 @125kg
    2x6 @130-140kg

    Gymnastic EMOM

    EMOM 10:

    1) 2-3 Wall Walk + Amrap: Power Clean and Jerk @60
    2) Rest

    -Rest 5min-

    EMOM 10:

    1) 2 Rope Climb + Amrap: Thruster @50kg
    2) Rest

  • Conditioning Workout

    5 rounds, 6 mins each, for max reps of:
    20 Box Jumps, @60/50cm
    25 Plate Ground-to-Overheads, 15/10 kg
    30 Alternating V-ups
    max distance in remaining time Row
    rest 2 mins

    Goal: to be able to row at least for 2 mins each set

  • PTG TO 23.1. klo 18 Workout

    LÄMMITTELY
    - Rangan rullaus kk
    - Kädet boksilla - selän ojennus + rangan ojennus
    - Kädet boksilla lankussa - askel eteen ja rotiaatio etujalan puolelle
    - Toispolviseisonnassa 3 eri suunnan venytykset
    - Elephant walk

    ACCESSORY
    2 kierrosta - 45s./liike
    1. Nilkan liikkuvuus kk kanssa oik. & vas.
    2. Lentokone kp/kk oik. & vas.
    3. Käsien nosto sivukautta lp
    4. Lantionnosto jalat boksilla - 5-20s. pitoja
    5. Kuppi - ojennus

    TAITOHARJOITTELU
    Käsilläseisonta

  • 10 min AMRAP: BMU / Hang Clean / Box Jump / Sit-up Workout

    10 min AMRAP:
    - 3 Bar Muscle-Up
    - 6 Hang Power Clean
    - 9 Box Jump
    - 12 Abmat Sit-up
    Goal: 5 Rounds.